Barbell Bench Press With 1 Board
Description
The barbell bench press with 1 board places 1 wooden board on the chest, raising the bottom position of the press. The shorter range of motion lets you handle more weight than a full bench press, building lockout strength and triceps power. More boards means a shorter range and heavier loading.
Muscle Group
Equipment Required
Barbell Bench Press With 1 Board Instructions
- Have a training partner hold 1 board on your chest, or strap them onto your shirt.
- Lie on a flat bench under the loaded barbell.
- Grip the bar slightly wider than shoulder-width.
- Plant your feet flat and pull your shoulder blades back.
- Unrack the bar and hold it over your chest with arms extended.
- Lower the bar with control until it touches the top board.
- Press the bar back up explosively, locking out at the top.
- Re-rack the bar carefully when finished.
Barbell Bench Press With 1 Board Form & Visual
Barbell Bench Press With 1 Board Benefits
- Partial range allows heavier loads than full bench
- Builds lockout and triceps strength
- Different board heights target different sticking points
- Reduces stress on the shoulders
- Common method in powerlifting accessory work
- Helps overcome bench press plateaus
Barbell Bench Press With 1 Board Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Barbell Bench Press With 1 Board Variations & Alternatives
- Barbell Bench Press
- Close Grip Bench Press
- Floor Press
- Pin Press
